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Mediterranean Chickpea and Vegetable Soup Recipe

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★★★★★

4.8 from 65 reviews

This hearty Mediterranean soup is a flavorful and wholesome blend of chickpeas, fresh vegetables, and aromatic herbs. Simmered to perfection and finished with fresh spinach and a splash of lemon juice, this comforting soup is both nutritious and easy to prepare, perfect for a cozy meal any day of the week.

Ingredients

Scale

Base Ingredients

  • 1 ½ tablespoon olive oil
  • 1 onion, peeled and diced
  • 2 carrots, peeled and diced
  • 1 celery rib, diced
  • 2–3 garlic cloves, minced

Spices and Seasonings

  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • ¼ teaspoon thyme
  • ¾ teaspoon salt
  • ⅛ teaspoon black pepper
  • 2 bay leaves (optional)

Main Ingredients

  • 2 cans (14oz – 400 gr each) chickpeas, drained
  • 1 can (14oz – 400 gr) whole or diced tomatoes
  • 2 ½ cup (600 ml) low-sodium vegetable broth
  • 1 tablespoon flour
  • 6 oz (170 grams) fresh spinach (or 3 oz frozen)

Finishing Touches

  • 1 to 2 tablespoon fresh lemon juice, or to taste (optional)
  • Extra virgin olive oil for drizzling (optional)
  • Pinch of red pepper flakes (optional)
  • Grated parmesan cheese (optional, omit for vegan option)
  • Crusty bread for serving

Instructions

  1. Heat Vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
  2. Add Spices and Garlic: Stir in the minced garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute, to release the flavors of the spices.
  3. Add Liquids and Simmer: Add the drained chickpeas, canned tomatoes, vegetable broth, salt, black pepper, and bay leaves if using. Raise the heat to bring the mixture to a boil. Then cover the pot, reduce the heat to low, and simmer gently for 20 minutes to meld the flavors. Remove the bay leaves afterwards.
  4. Incorporate Flour and Spinach: In a small jar with a lid, combine the flour and ¼ cup cold water, shaking vigorously until emulsified. Stir this mixture into the soup to slightly thicken it. Then add the fresh spinach gradually, stirring each handful until wilted. If using frozen spinach, increase cook time accordingly. Turn off the heat.
  5. Finish with Lemon and Seasoning: Add fresh lemon juice to taste, enhancing the soup’s brightness. Adjust salt, pepper, and lemon juice as needed to maximize flavor.
  6. Serve and Garnish: Ladle the soup into bowls, drizzle with extra virgin olive oil and a pinch of red pepper flakes if desired. Top with grated parmesan cheese for a non-vegan option. Serve alongside crusty bread and enjoy!

Notes

  • For a thicker soup, ensure the flour is well emulsified with cold water before adding to avoid lumps.
  • Using fresh spinach gives a nicer texture, but frozen works well—just cook a bit longer.
  • Adjust the amount of lemon juice according to your preference for acidity.
  • The soup can be made vegan by omitting the parmesan cheese garnish.
  • Use low-sodium broth to better control salt levels in the soup.
  • Adding red pepper flakes provides a nice gentle heat, but is optional.
  • This soup stores well in the refrigerator and can be reheated gently on the stovetop.

Keywords: Mediterranean soup, chickpea soup, healthy soup, vegetarian, spinach soup, easy soup recipe, lemon soup

Find it online: https://platedbyemma.com/mediterranean-chickpea-and-vegetable-soup-recipe/